Warm-up with 5- 10 minutes of light cardio, then dynamic stretches (leg swings, arm circles, etc.). After the workout, cool down with light cardio (walking, etc.) to bring down the heart rate, and then stretch.
Choose 4 of your favorite pump-up songs – they should be between 3:30 and 4:30 minutes long. Each circuit is done for the duration of the song.
Song 1 :
10 Squats
10 Press Ups
10 Crunch Rotations
10 second rest (if needed)
Song 2 :
5 Lunges (each side)
10 Crawl outs
10 Crunches
10 second rest (if needed)
Song 3:
10 Burpees
10 Squat jumps
10 Bicycle Crunches
10 second rest (if needed)
Song 4:
10 Jumping jacks
10 Narrow grip press ups
10 Reverse curls
10 second rest (if needed)
**If you are unsure of any of the exercises check the exercise library for a video and instructions.